Compete For Your Life: Rich Froning is "First"

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You’ve probably heard the news. Rich Froning is officially the first CrossFit Games athlete to achieve an unforeseen milestone in this young sport – a major book deal.

When we heard about the upcoming autobiography, “First”, we were initially shocked. At Compete HQ, we heard quips like, “a…

Heavy! WOD: EMOM (for 12 minutes), 2 dead lifts @ 75%-80% of your 1RM and then 2 bar facing burpees.  Score is the load. After yesterday, a workout like this was very welcomed.  Yesterday was full of stuff that was difficult for me, working my weaknesses.  Today worked my strengths.  Probably could have gone heavier on the deads but in the last few rounds it felt just right.  I tried to focus on maintaining control of the bar, instead of dropping it after each rep.  I wanted to guide it to the ground then touch and go again.  I figured the burpees would have really worn me out but with each set they felt better and better. I worked a tad over 80% of my 1RM this morning, going with 355lbs. Post-WOD: 3x10 Front Squat @ 95# On a side note, this week has been really great.  Tough yesterday, but something I needed, and a positive today.  It has been 2 weeks since I rolled my ankle and 4 since all of the other issues.  I am going to try and run in the morning, nothing all out, but a nice easy pace to see how the wheels feel.
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Heavy!

WOD:
EMOM (for 12 minutes), 2 dead lifts @ 75%-80% of your 1RM and then 2 bar facing burpees.  Score is the load.

After yesterday, a workout like this was very welcomed.  Yesterday was full of stuff that was difficult for me, working my weaknesses.  Today worked my strengths.  Probably could have gone heavier on the deads but in the last few rounds it felt just right.  I tried to focus on maintaining control of the bar, instead of dropping it after each rep.  I wanted to guide it to the ground then touch and go again.  I figured the burpees would have really worn me out but with each set they felt better and better.

I worked a tad over 80% of my 1RM this morning, going with 355lbs.

Post-WOD:
3x10 Front Squat @ 95#

On a side note, this week has been really great.  Tough yesterday, but something I needed, and a positive today.  It has been 2 weeks since I rolled my ankle and 4 since all of the other issues.  I am going to try and run in the morning, nothing all out, but a nice easy pace to see how the wheels feel.

“Upside Down Cindy” The warm-up was, as it has been recently, wicked.  I didn’t think much of it until my forearms started to burn half way through.  It was 30 seconds of work & 30 seconds of rest of 5 hang cleans, 5 thrusters, 5 snatches, and 5 overhead squats (all with the 45# bar).  A few rounds in they said we couldn’t rest the bar on our backs and had to hold it at our waist.  Talk about getting the heart rate up! As for the actual WOD, I felt like I made it through this workout a lot better than some of the other recent workouts.  I felt like I rested less and worked more.  I had contemplated going up to 135 on the push press but after talking to a few of the stronger guys, I opted not to.  Looking back, I think that was the right call but in the back of my mind I know I could have handled 135. This turned out to be an awesome all body workout. 10 2/3 rounds @ RX. Post-WOD I hit the rower and managed to sneak in a quick PR on my 500m row with a time of 1:39.  In my log book, there are various level testing requirements and I want to start going through those as another self-measurement tool.
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“Upside Down Cindy”

The warm-up was, as it has been recently, wicked.  I didn’t think much of it until my forearms started to burn half way through.  It was 30 seconds of work & 30 seconds of rest of 5 hang cleans, 5 thrusters, 5 snatches, and 5 overhead squats (all with the 45# bar).  A few rounds in they said we couldn’t rest the bar on our backs and had to hold it at our waist.  Talk about getting the heart rate up!

As for the actual WOD, I felt like I made it through this workout a lot better than some of the other recent workouts.  I felt like I rested less and worked more.  I had contemplated going up to 135 on the push press but after talking to a few of the stronger guys, I opted not to.  Looking back, I think that was the right call but in the back of my mind I know I could have handled 135. This turned out to be an awesome all body workout. 10 2/3 rounds @ RX.

Post-WOD I hit the rower and managed to sneak in a quick PR on my 500m row with a time of 1:39.  In my log book, there are various level testing requirements and I want to start going through those as another self-measurement tool.

“The Nastiness” 200 wall balls for time. Every time you drop it, stop, or rest, do 5 pull-ups. This sucked a lot worse than I thought it would. Didnt pace myself right, and wet 40 reps unbroken which was too much. Ended up doing 55 pull-ups total and my hands are ripped open yet again. Time was 18:37 w/20# wall ball.
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“The Nastiness”

200 wall balls for time. Every time you drop it, stop, or rest, do 5 pull-ups. This sucked a lot worse than I thought it would. Didnt pace myself right, and wet 40 reps unbroken which was too much. Ended up doing 55 pull-ups total and my hands are ripped open yet again.

Time was 18:37 w/20# wall ball.

4,500lbs of deads. Pretty good WOD today.  Short, but good. We did some strength work on back squats, something we rarely get to do.  The trainers wanted us to focus more on form than going heavy, so I started light and worked up each set. 135 lb x 5 165 lb x 5 185 lb x 5 215 lb x 5 235 lb x 5 I felt pretty good through all of these, sinking low enough, yet being able to easily get back up.  The weight did not feel all that challenging, even on the last set.  Would be interested to see what my 1RM is here. The trainers have been doing a new format lately of a “group dynamic warm-up”.  We go through a normal warm-up, stretch, and then as a group, do some additional exercises and movements to get the heart rate going.  The purpose, from what I gather, is to get your body warm and your heart rate up so that you can immediately go into the WOD.  So far, I like it.  It feels like you can jump right into a WOD warm, rather than start cold. 5RFT: 3 deadlifts @ 90% of 1RM 20 hand-release push-ups The last time I maxed on deads, which was several months ago, I was at 375.  The heaviest weight I have done during a WOD was 275, which was also several months ago.  I am going out on a limb here and guessing I could hit 400 as a 1RM.  Without really knowing, I opted to go with 300lbs for the weight in the WOD.  Looking back, I think I should have been around 345 or 360.  I may give this a shot in another month or so to see.  Ironically, as heavy as the deadlifts were, the hand-release push-ups were the worst part. Time was 8:37.
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4,500lbs of deads.

Pretty good WOD today.  Short, but good.

We did some strength work on back squats, something we rarely get to do.  The trainers wanted us to focus more on form than going heavy, so I started light and worked up each set.

  • 135 lb x 5
  • 165 lb x 5
  • 185 lb x 5
  • 215 lb x 5
  • 235 lb x 5

I felt pretty good through all of these, sinking low enough, yet being able to easily get back up.  The weight did not feel all that challenging, even on the last set.  Would be interested to see what my 1RM is here.

The trainers have been doing a new format lately of a “group dynamic warm-up”.  We go through a normal warm-up, stretch, and then as a group, do some additional exercises and movements to get the heart rate going.  The purpose, from what I gather, is to get your body warm and your heart rate up so that you can immediately go into the WOD.  So far, I like it.  It feels like you can jump right into a WOD warm, rather than start cold.

5RFT:

  • 3 deadlifts @ 90% of 1RM
  • 20 hand-release push-ups

The last time I maxed on deads, which was several months ago, I was at 375.  The heaviest weight I have done during a WOD was 275, which was also several months ago.  I am going out on a limb here and guessing I could hit 400 as a 1RM.  Without really knowing, I opted to go with 300lbs for the weight in the WOD.  Looking back, I think I should have been around 345 or 360.  I may give this a shot in another month or so to see.  Ironically, as heavy as the deadlifts were, the hand-release push-ups were the worst part.

Time was 8:37.

Oh, overhead squats, how you elude me so… In my opinion, the overhead squat is probably the most awkward movement ever.  It is a difficult movement for me as well but this morning I actually felt more confident about it.  I need to sink a little lower into the squat but I am much further along than I used to be.  My last rep was at 145lbs and I honestly think I could have gone heavier.  Not sure how much, but I felt like I had it in me.  Regardless, it is nice to see progress with each of these lifts. The WOD sucked.  I felt gassed and like I was moving in slow motion, despite having a decent time.  Stayed up too late last night and paid the price.  The great news is that I did not shatter my shins on a missed box jump, which means today got off to a great start. Time was 17:18 @ RX. If any of you are on Fitocracy and we aren’t connected there, hit me up.  I need some more people to follow because I am getting tired of seeing Brenna kick my butt.
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Oh, overhead squats, how you elude me so…

In my opinion, the overhead squat is probably the most awkward movement ever.  It is a difficult movement for me as well but this morning I actually felt more confident about it.  I need to sink a little lower into the squat but I am much further along than I used to be.  My last rep was at 145lbs and I honestly think I could have gone heavier.  Not sure how much, but I felt like I had it in me.  Regardless, it is nice to see progress with each of these lifts.

The WOD sucked.  I felt gassed and like I was moving in slow motion, despite having a decent time.  Stayed up too late last night and paid the price.  The great news is that I did not shatter my shins on a missed box jump, which means today got off to a great start. Time was 17:18 @ RX.

If any of you are on Fitocracy and we aren’t connected there, hit me up.  I need some more people to follow because I am getting tired of seeing Brenna kick my butt.

I have not been posting much of my CrossFit workouts as of late.  Not here anyway.  If you are interested in following them on a more detailed basis, let’s connect on Fitocracy.  That said, this was a pretty tough workout.  I have always said that the fewer the exercises in the WOD, the harder it is, with a notable exception of FGB, etc. This was 4 rounds.  Each round was a 3 minute AMRAP with a minute of rest after each round.  The hand-release push-ups (I still think its odd to call them no hand push-ups) were not that bad and I was surprised at how I felt in the later rounds even after swinging the larger kettlebell. Made it through 16 1/2 rounds @ RX. Post-WOD deadlifts: 5 x 225 5 x 225 5 x 245 5 x 265 5 x 285 I felt pretty good on the deads and was able to do them all relatively quickly and unbroken. Looking back, I wish I had started a little heavier than I did so that I could have ended 300+. PS - If you have never done a “hollow rock” please know that they look deceptively easy but absolutely suck.
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I have not been posting much of my CrossFit workouts as of late.  Not here anyway.  If you are interested in following them on a more detailed basis, let’s connect on Fitocracy.  That said, this was a pretty tough workout.  I have always said that the fewer the exercises in the WOD, the harder it is, with a notable exception of FGB, etc.

This was 4 rounds.  Each round was a 3 minute AMRAP with a minute of rest after each round.  The hand-release push-ups (I still think its odd to call them no hand push-ups) were not that bad and I was surprised at how I felt in the later rounds even after swinging the larger kettlebell. Made it through 16 1/2 rounds @ RX.

Post-WOD deadlifts:

  • 5 x 225
  • 5 x 225
  • 5 x 245
  • 5 x 265
  • 5 x 285

I felt pretty good on the deads and was able to do them all relatively quickly and unbroken. Looking back, I wish I had started a little heavier than I did so that I could have ended 300+.

PS - If you have never done a “hollow rock” please know that they look deceptively easy but absolutely suck.

Partner WOD

Earlier in the week I thought I would take today off from CrossFit.  That seemed to make a lot of sense to me, especially since we are doing Tough Mudder tomorrow.  Like a true glutton for punishment I found myself at the box at 5am.

5RFT:

  • 20 pull-ups
  • 20 Box Jumps (24”)
  • 80 yard medicine ball (20#) throw

Cash-Out: 30 deads at 135#.  I ended up doing 40 @ 155#.

One works while the other rests.  During the run, you throw the medicine ball to your partner who is advancing, and vice versa. Pretty good workout and we kept it rolling rather quickly. Time was 15:23 @ RX.

Tough Mudder tomorrow.

Don’t get me wrong here, I like the Biggest Loser.  The 30 Day Jump Start book was what turned things around for me.  I still find the show inspirational to watch.  That being said, is there something wrong with me when I think that Jillian Michaels, who appeared to struggle through this, should have done better?  Yea, it’s a TV show promoting health.  I understand that.  I realize she is not an the CrossFit regionals, but those push presses looked like they were beating her down.  I guess I just expected someone who is known for training others to have an easier time with a 2 minute workout and to also do it with a little less complaining.

Partner WOD today. Really good to tackle this workout with my homie Peto, especially after going to visit Shauna in the hospital last night. Kept my composure during the visit but lost it in the car on the way home. Life is so fragile. Great workout and our time was 30:12 @ RX. Wasn’t the best idea to bench prior to doing 100 pushups, but oh well. Stayed and hit some deadlifts after. Long run tomorrow.
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Partner WOD today. Really good to tackle this workout with my homie Peto, especially after going to visit Shauna in the hospital last night. Kept my composure during the visit but lost it in the car on the way home. Life is so fragile.

Great workout and our time was 30:12 @ RX. Wasn’t the best idea to bench prior to doing 100 pushups, but oh well. Stayed and hit some deadlifts after. Long run tomorrow.

Warm-up: 2 rounds of Bear Complex 1 round is 1 each of a power clean, front squat, push press, back squat, push jerk off the back, all done as one controlled continuous movement. Strength: Bench 135# x 5 165# x 5 185# x 5 205# x 5 WOD: 21-15-9 Plate burpee to OH (25# plate) Pull-ups Hill run (about 100m) Time was 10:28. After the WOD, Peto and I stayed and did tabata abs.  Man, I needed this today.  I felt like my energy is coming back and really wanted to feel like I was moving and pushing through the entire thing, and I did.  Felt great.
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Warm-up: 2 rounds of Bear Complex
1 round is 1 each of a power clean, front squat, push press, back squat, push jerk off the back, all done as one controlled continuous movement.

Strength: Bench

  • 135# x 5
  • 165# x 5
  • 185# x 5
  • 205# x 5

WOD: 21-15-9

  • Plate burpee to OH (25# plate)
  • Pull-ups
  • Hill run (about 100m)

Time was 10:28.

After the WOD, Peto and I stayed and did tabata abs.  Man, I needed this today.  I felt like my energy is coming back and really wanted to feel like I was moving and pushing through the entire thing, and I did.  Felt great.

“Badger” 3RFT: 30 squat cleans @ 95# 30 pull-ups 800m run Time was 41:31. This was just plain nasty. Seriously. Between this, my long run yesterday, and my lower energy levels right now, this was a fight for me to finish.
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“Badger”

3RFT:

  • 30 squat cleans @ 95#
  • 30 pull-ups
  • 800m run

Time was 41:31. This was just plain nasty. Seriously. Between this, my long run yesterday, and my lower energy levels right now, this was a fight for me to finish.

Good morning, Thursday. I’m here to crush you.

I am not as good as Brenna at taking interesting photos.  But hey, I’m trying!

Morning run:
6 miles || 1:04:20 || 10’41” per mile

  1. 10:25    10’25”/mi
  2. 21:30    11’05”/mi
  3. 32:12    10’42”/mi
  4. 42:58    10’46”/mi
  5. 53:44    10’46”/mi
  6. 1:04:13 10’29”/mi

I was pleased with my pace.  I was stoked about my pace!  I am not a fast runner and never have claimed to be.  But what keeps me going is seeing improvements.  Back on June 16th, my pace at this same distance was 11’46” per mile.  Taking a minute off my pace feels awesome.  Especially since all of last month my Thursday morning runs felt sluggish and painful.  I will take this as a win.

Post run workout:
30-20-10-5
Air squats & push-ups
Time: 4:38.

Bring on the day!

I’ve found that the fewer the number of exercises in the actual WOD, the harder it is. Today was no exception. Bench was at 135#. For the WOD, I got 4 1/2 rounds in at RX (subbed ab mat situps) in the 15 minute cap. I finished my last set of ab mat situps even though time was up.
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I’ve found that the fewer the number of exercises in the actual WOD, the harder it is. Today was no exception. Bench was at 135#. For the WOD, I got 4 1/2 rounds in at RX (subbed ab mat situps) in the 15 minute cap. I finished my last set of ab mat situps even though time was up.

25:15 @ RX (Deadlift 205#). Stayed after and did 16 rounds of tabata abs. Had trouble with my hang cleans and my form; something for me to get better at. Beast of a workout and I’m really feeling it, but these are the kind of workouts that are the best.
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25:15 @ RX (Deadlift 205#). Stayed after and did 16 rounds of tabata abs. Had trouble with my hang cleans and my form; something for me to get better at. Beast of a workout and I’m really feeling it, but these are the kind of workouts that are the best.